Comparing Nutrients in 7 ounces Navel Oranges VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Navel Oranges	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	3.35% 97kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	57% 74g	130g per day for Men 19-50 years
Sugars	23.3% 17g	50.7% 36.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.16% 4.47g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.22% 0.26mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	37.8% 0.87mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.52% 45.6mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.6% 171g	2.3% 85.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pie, coconut creme, commercially prepared per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Pie, coconut creme, commercially prepared:

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B1, 2.1 times more Vitamin B3, 4.9 times more Vitamin B9 and more Vitamin C than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 2.3 times more Vitamin A, 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Pie, coconut creme, commercially prepared provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• 7 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Pie, coconut creme, commercially prepared:

• 7 ounces of Navel Oranges have 1.5 times more Calcium, 2.6 times more Potassium and 2 times more Water than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 1.7 times more Copper, 6.2 times more Iron, 1.8 times more Magnesium, 15.1 times more Manganese, 3.7 times more Phosphorus, more Selenium, 204 times more Sodium and 5.9 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Fiber than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 6.1 times more Energy, 110.7 times more Fat, 410.4 times more Saturated Fat, 8.3 times more Omega 3, 63.9 times more Omega 6, 3 times more Carbohydrate, 2.2 times more Sugars and 2.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein